I had the same issue on my phone. Unable to switch to a dumb phone because of job requirements. Along with using some sort of ritual, I use an app on my phone called "forest" (iphone). Does a pretty good job of locking me out of distracting apps for chunks of time.
I like this question. I'll see what other better answers come out out of it.
I like this question. I'll see what other better answers come out out of it.